What is the importance of heart to you? Well, we certainly know how important the heart therefore do not underestimate all kinds of problems associated with the heart. Then how to make your heart healthy? Healthy lifestyle will make your heart healthy, here are 7 simple things we can do to make and keep a healthy heart.
• Do not smoke
If you are an active smoker then stop. This is the most important thing that you can start to get a healthy heart.
Smoking is one of the main causes of coronary heart disease. Within a year after you stop smoking, the risk of heart attack decreases by half compared to smokers.
• Stay active
Try to stay active in terms of physical activity such as sports. This can reduce the risk of developing heart disease and can also be a means of relieving stress.
Do 150 minutes of physical activity or exercise each week. One way to achieve this target is by doing this activity for 30 minutes in 5 days a week. Adjust to possible activities that can be done, such as cycling to go to work or office.
• Set weight
Being too fat may increase your risk of heart disease. Choose a diet or diet that is healthy, balanced, low fat and sugar levels. One of them by eating lots of fruits and vegetables combined with yanp physical activity or sports.
• Eat more fiber
Eating foods rich in fiber can help lower your risk of heart disease, try at least 30g a day. Eat fiber from various types of sources, such as wheat, potatoes with skin and various types of vegetables and fruits.
• Reduce consumption of saturated fats
Too much eating foods that contain saturated fat can increase cholesterol levels in the blood. That automatically increases the risk of heart disease. Choose low-fat, low-fat dairy and meat products.
Reduce consumption of salt
To keep your blood pressure healthy, avoid using salt at the table or use a little salt in cooking. Once accustomed to the taste of dishes that do not use salt then this is not a big problem.
Note also the salt content in ready-to-eat foods. Almost all salt consumed comes from food purchased. Check the label on the food; foods containing high salt content if they have more than 1.5g of salt (0.6g sodium) per 100g. In adults it is advisable to consume less than 6g of salt per day or about a teaspoon.
• Fish consumption
Eat fish at least twice a week, try one portion of fish that contains fish oil. Fish such as mackerel, sardines, tuna and salmon are sources of omega-3 fats that can help the body fight heart disease.
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